Exercises for your feet against annoying heel pain

Posted on fitness

We've put together foot and leg exercises so you can walk proudly and elegantly across the sidewalk.

Since the carefree, barefoot days seem to be slowly over and only live on in our memories, it is time to swap flip-flops for high heels and return to fashionable work and evening wear.

As glamorous as high heels may be, they can really strain our feet and cause many types of pain.

We have put together the following foot and leg exercises so that you can walk proudly and elegantly across the sidewalk.

1st bookworm exercise

Plantar fascia is usually the trigger for heel pain. This tricky band has a cord-like structure and runs on the sole of the foot, from heel bone to toe.

The bookworm exercise gently stretches this area and also trains the Achilles tendon and calf muscles. Stack a few books on the floor with a distance of 50 cm from the wall. Stand in the pile so that your heels are above the edge. Bring your hands left and right at face level and lean forward until you can rest on the wall. Hold this position for 15 seconds. Continue the exercise by still supporting yourself against the wall, keeping your back straight and pushing your heels up 10 times and then down again. After that, switch your weight to your right foot. Lean against the wall again, hold for 15 seconds, lean back straight and push the heel of your right foot up again. Repeat the same on your left foot as well.

2. Water bottle stretch

Water bottle stretching is another very good exercise for the plantar fascia. If you have a lot of pain, freeze the water bottle beforehand — the ice will help you cool the inflammation. Sit down and place the water bottle on the floor. Now let the sole of your foot — from heel to toe — roll over the bottle for approximately one minute. Then repeat with the other foot.

3. The foot pull exercise

In order to relieve the ligaments of the feet, it is beneficial to use the body when stretching. Sit on the floor and extend your feet forward. Bend your right knee and reach over your right toes to hold onto your foot. Now pull the ball towards you and hold this stretch for approximately 20 seconds. Then repeat on the left foot. A total of three repetitions on both feet.

4. The calf extender

After some time, high heel lovers will notice that their calf muscles and Achilles tendon have shrunk. The following exercise is a good tip for stretching them again. Stand 75 cm away from the wall and bring your feet together. Support yourself against the wall with both hands at shoulder height. Climb forward so that your right foot is closer to the wall. Bend your right knee and keep both heels on the ground. You should feel a stretch in your left calf. Hold for 30 seconds and then repeat three times on both legs.

5. The towel stretch

An alternative to the foot pull exercise would be the following stretch: Sit on the floor with legs extended in front of you. Roll up a towel lengthwise and wrap it over the tip of your right foot. Hold the ends of the towel firmly and gently pull your foot towards you until you feel a stretch. Repeat three times on both feet.

If your heels ache, it's best to spend half an hour of your day doing these ingenious exercises and you'll soon be pain-free. To get the most out of the exercises, do them when your foot muscles are completely relaxed — after a warm bath, for example. After that, you can easily slip on your best shoes and make the city unsafe!

Posted on fitness